150209 – Old-Man Strength and Electrolytes

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Good read HERE for all us “Old Folks”.  Makes me feel a little better.  Thanks Cody Mack.

Also, HERE is an article I’ve waited for because of all the high school boys walking around with gallon jugs being told to “drink 2 a day”.  Hyponatremia (hypo=low, na=sodium, emia=blood) is REAL.  Severely diluting your body tissues (read, drinking too much water without replacing electrolytes) can be FATAL. One of the most difficult things to learn as an ultra runner is when and how much to supplement electrolyte replacement.  It’s different for everyone and changes with weather conditions.  A MUST read for anyone considering a long effort in high temperatures (Jeff D. and Miller).

Outlaw

Rest 2:00 between #1 and #2.

1) EMOM for 5:00-

5x Snatch*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5x reps. Seriously… add weight until you miss.  When 5x reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

2) 1XME UB T&G Snatch @ 80% of heaviest weight used for #1.  The goal is 8x Ana.

Strength/Skill

E90S alt a & b for 2 sets each.

1a) 2x Snatch Balances + 2x OHS  AHAP but fast and perfect.

1b) ME UB C2B Pull-ups

Conditioning

Rest exactly 1:00 between #1 and #2… change weight.

1) 7:00 AMFLAP at a conversational pace (or 155bpm if you have a HR monitor) of:

20x Burpee
20x Thruster @65/45#.  Break these up… do NOT redline.  UB sets of 5x recommended.

2) 4:00 AMRAP (all out MAXIMUM EFFORT) of:

10x Burpee
10x Thruster @95/65#

 

CFV Monday WOD

Filthy Fifty… in reverse

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